Wednesday, April 15, 2015


Hey everyone! This week is going MUCH better than the last 2 :) Since my post about committing to the BikiniSeries and my business, I have done just that!

Here's my Day 1 Pic!!

In order to have more time I've given up television until 7pm every night. Although I didn't always watch the TV when it was on, I used it as background noise. Instead of using that to make noise I've switched over to podcasts and music. It's amazing how much more productive I can be when the TV is taken out of the picture.

Little Olivia is still being a total terror. Whoever said raising a puppy was fun and cute….you lie. She's in such a biting stage!! We've read every tip possible about how to help control this but nothing seems to work. So, if anyone out there has some tips about biting puppies please leave a comment below!!

So back to business! This April we're running a Ladies Kickstart group. I'm really excited for it!! This time of the year is when everyone FREAKS OUT about summer, shorts and bathing suits. So what better way to get confident than joining us in a fitness challenge?? Specially for my customers I'm working on a 3 week meal by meal guide and shopping list that will go along with your 21 Day Fix OR 21 Day Fix Extreme plans.

So if you're interested in it, fill out the form below!


Sunday, April 12, 2015

A Juggling Act

Life lately has certainly been a juggling act. I don't know how mom's do it! In the past 2 weeks Joe and I have moved apartments and got a new puppy!

I've let a LOT of things slide in my life because of it. First, it was my healthy eating. Once we packed up all of our pots, pans and dishes…the only choice was eating out. We tried to stick to subs and take-out from HyVee (the local grocery store) but none of it was lean, clean and green. After 4 days of that I had enough! Luckily I had ordered the 3-Day Refresh as a preemptive strike back against the moving problems!

The other thing I've let slip is my business!! I just gave up. And I HATE giving up. But I kept saying that I didn't have enough time to go to work, take care of the puppy, make dinner, workout AND work my business. Looking back over this time, I'm so disappointed in myself. I let a challenge defeat me. It's what I always tell my customers to NEVER LET WIN!! I gave into the age old excuse of "I don't have enough time." Ugh.

So I'm refocused and ready to change things up in my life. I've gotten over my "fear" of being hungry. Instead, I've started looking at my meals as FUEL. And it's through having a conviction, dedicated to change, that this WILL work. (FYI, if you haven't read Reshaping It All by Candace Cameron Bure, I highly suggest it!)

So tomorrow starts the Tone It Up Bikini Series and me focusing on my goals one meal at a time and one workout at a time. I'm ready to finally be BRIDAL READY with the help of the TIU Team!

More checking in to come…


Thursday, March 19, 2015

March 2015 Specials

Special bonus for my amazing customers during the month of March:

1) Purchase the Beachbody on Demand plus Shakeology Challenge Pack and receive a $15 Amazon Gift Card OR-
2) Enroll as a coach (or premier customer) with a Beachbody On Demand Shakeology Challenge Pack and receive a $25 Amazon Gift Card. (As a coach/premier customer you receive 25% off all of Beachbody purchases, including Shakeology. Contact me if you have any questions of if you'd like to see if this is right for you.)

Start by signing up for a free Team Beachbody membership HERE

What's in a Challenge Pack?
Sneak Peek at the Beachbody Club plus Shakeology Challenge Pack….

Ready to get started?

For the $15 Amazon Gift card…..
Purchase a Beachbody On Demand plus Shakeology by March 31st, 2015. Purchase Here: Challenge Pack


For the $25 Amazon Gift card….
Enroll as a COach with a Beachbody On Demand plus Shakeology Challenge Pack. Enroll here and choose the Beachbody On Demand plus Shakeology Challenge Pack: Enroll as a Coach.


The Amazon Gift Cards will be sent to the email address on file with your Team Beachbody account 30-Days after purchase!

Fine Print? Purchases must be made by March 31, 2015. If you have purchased something from Beachbody in the past, you were randomly assigned a coach and it may not be me. If you'd like to switch to my team, please email me for instructions. You MUST do this before your purchase in order to qualify for the Amazon Gift cards. No exceptions!

Any Questions?? Contact me at! 


Tuesday, March 17, 2015

Join Team Engage!

Have you heard of Beachbody? Did you know that it's possible to earn an income from home, part-time or full-time just by becoming a Beachbody Coach? Because face it, lots of us don't really enjoy commuting to work, sitting at a desk for 8 hours a day only to be told what to do and when to do it. A lot of us are independent thinkers and creative minds that are bored at our full-time jobs. The jobs that don't give us the freedom to think and do what we truly want. We're either getting paid not enough to do TOO much; or get paid enough to do something we hate. The worst part is that unless you MAKE a change--nothing will change. Tomorrow will be the same as today and next week will be the same as next month. Don't get mad at me--I'm just calling it like I see it! And I want you to know that you have options!

No, not another JOB and not winning the lottery.  It's called network marketing and you've probably heard of it before. It's something you might have dismissed up until now! I'm not stupid. I know network marketing gets a bad rap and some of you would rather get a job at the local gas station than be caught doing it. You feel like you've got a reputation to uphold and you went to college, so why would you join?? Network marketing, also called multi-level marketing, is a system for marketing and distributing products. It's essentially word-of-mouth advertising. Companies that use it are really no different from other companies, except for HOW they make their products known. Instead of investing in magazine spreads, billboards or giant ad agencies….they spend money on people to spread the word. And I'm one of those people!

I'm a Beachbody Coach on Team Engage! This means that I share my favorite products with family, friends and people in my social network. Whenever someone purchases a product from my online store, I receive a 25% commission. Yep. It's that simple. I also save 25% on all of my purchases including Shakeology and ALL the fitness programs.

There's never been a better time to join me and place yourself higher up in the organization. Why? Because Beachbody just went DIGITAL! You can now stream over $1,300 worth of fitness programs directly from your computer, iPad or phone. And all for $39 every 3 months!

Here's my personal coaching story. If you're ready to make a change, fill out the form below!


Monday, March 16, 2015

My Yearly Physical and a Recipe!

Well, you could say I'm not surprised about what I found out at my yearly physical. I had blood drawn and tested for fasting glucose and a lipid panel. What it told me is that…. I have HIGH total cholesterol!

High cholesterol runs like a rabid dog in my family. Our livers apparently just LOVE making it in mass quantities.

My diet is very healthy 70% of the time. I exercise 6 times/week and have a pretty active job where I don't just sit all day. So genetics are MOSTLY to blame.  Notice I said MOSTLY. I'm in shape, but could definitely lose a few pounds of fat. So that's what I'm going to do. I'm also going to start taking a fish oil supplement. And in 3 months, I'll get all the lipids re-checked.

I'm kind of excited to be my own experiment. Sometimes we forget about our INSIDE health because we're obsessed with looking at the outside. The inside is what matters a lot more than the outside. You don't get to have a fresh start on the inside. You're only given one set of organs. Every decision you make effects your health. Maybe by looking at it from that angle more of us can get healthy.

If you've never had your blood drawn for routine tests like glucose and lipids, I strongly suggest you talk to your doctor about it!  If you're afraid of needles….well, it only takes a minute. It's over before you know it and it really doesn't hurt. Just let them know you're nervous and the nurses will take great care of you!

So with all of that health in mind…here's a really healthy dinner recipe to try this week!

Pork Chops with Fresh Tomato, Onion and Garlic

-Olive Oil
-Large Onion, Sliced Thin
-Pork Chops, 3
-Salt, Pepper and Garlic Powder to Taste
-Grape Tomatoes, 1 Pint
-3 Cloves Garlic, Minced
-1 Tbsp Dried Basil
-2.5 tsp Balsamic Vinegar
-4 oz Feta Cheese, Crumbled

-Heat 1 TBSP Olive Oil in a skillet over medium heat. Stir in the onion and cook until golden brown. Set to the side.
-Heat 1/2 Tbsp Olive Oil in the skillet. Season the pork chops to taste with salt, pepper and garlic powder. Place in the skillet and cook to done (160 degrees F if you have a meat thermometer!). Set aside!
-Heat the remaining oil in the skillet. Return onions to the skillet along with tomatoes, basil and garlic. Cook for 4 minutes. Add balsamic vinegar.
-Serve pork chop with onion/tomato mixture on top. Top with Feta. Enjoy!

If you want to make the side dish in the picture, it's super easy! Dice up some tomatoes and bell peppers. Add diced feta. Top with Balsamic Vinaigrette Dressing.


Wednesday, March 11, 2015

How to Lose Weight For Your Wedding!

Why should you add ANOTHER to-do on your list for the wedding? Two Words: Super Confidence!

Fill out this form below to get signed up --- and read below for even more details!

Of course, losing your love handles isn't going to make you a better bride--or even a happier one--as anyone who knows one of those crazy "carb-free" brides can tell you. No, getting yourself in shape before your wedding can be summed up in one word: CONFIDENCE!

Being engaged is awesome! Joe and I are getting ready to start a new life journey together and commit ourselves forever. Sure, there's been some stress… mostly revolving around that darn guest list and money of course. I don't think I've ever talked to a bride who doesn't feel guilty about the money at some point. So how can you keep your sanity and get toned up from the "Yes I Will" to the "Yes, I Do."

Well, rather than using the time leading up to your big day to whittle yourself down to some mythical magical number, take this time to focus on being the HEALTHIEST you! I've kind of started looking at my wedding day in the same way that New Year's Day is a fresh start. Our wedding day is a fresh start for Joe and I to be the best person we can for the other person.

To find the best fitness and nutrition program for you is easier than you think. You don't have to hit the books or even join some expensive gym. Focus on what will be a successful LONGTERM way of life. The four principles that you need to hit are cardio, good nutrition, strength training and stretching. Combining all of these will help you reach your goal in a HEALTHY way!

Creating a detailed weight loss strategy with me is so incredibly easy. It's called the 21 Day Fix or 21 Day Fix EXTREME!

Both of these programs were developed by Autumn Calabrese, top ranked Bikini Competitor and Celebrity Trainer. The program focuses on nutrition by using portion control containers and Shakeology. That, paired with 7 workouts (one for each day of the week) will guarantee you success.

You'll also save time by working out at home! Dragging yourself to the gym can be extra tough when you're already overwhelmed, and maybe even working overtime to help pay for things. Sure, it sounds counterintuitive to sweat yourself tired when you're already tired…but just by completing the workout you'd already scheduled in your living room will give you a sense of accomplishment!

The 7 Workouts Include: Total Body Cardio, Upper Body, Lower Body, Pilates, Yoga, Cardio, and something called the Dirty 30--which is amazing!

So if you're ready to start your transformation with me, fill out this form and we'll get started together!


Thursday, March 5, 2015

The Next Plan!

Well, Insanity Max: 30 is over! We had our last workout today. I hate to disappointbut I have no before/after photos! I did Insanity Max: 30 for ME and my strength, not the before and afters.  I didn't care about losing weight or inches. I wanted to get stronger and build my endurance. Especially since I'm now an Insanity Group Ex Instructor!! And I KNOW that I accomplished that goal! I can do push-up jacks like never before, high knees for a minute without slowing down and switch kicks higher than ever before. I'm so proud of that!!

What's next?? 21 Day Fix EXTREME! 

Progress is not about perfection--its about getting up every single day even when you do not want to do it and giving it your all. And progress is NEVER over! I'm going to keep getting stronger and more toned with Autumn and the 21 Day Fix Extreme. 

I know the first few days of this round I'll have some struggles to go through. Sore muscles will be happening FOR SURE! Since I've just been doing Insanity which only utilizes your own body weight, the introduction of weights with these workouts will kill me. Which is good. I like to feel sore :) Another struggle I'll have is cutting out all added sugar and processed foods. I've been pretty lenient with my diet as of late and because of that I'm sure I'll have a few headaches and feel more tired than usual the first few days. But thats what I get for letting up on my nutrition! It will just help teach me AGAIN that our bodies work BEST with clean eating. 

So what's the game plan for this upcoming week!

I will be alternating between 2 days of the countdown to competition food plan and 1 day of extreme eating. 

**The countdown to completion is your carb depletion days where you focus on PROTEIN, VEGGIES and HEALTHY FATS.  and the extreme days allow you to have more starches and fruits! I'll post my MEAL PLAN tomorrow!!

The workouts that I am doing are these:
Monday:  Plyo Fix Extreme
Tuesday:  Upper Fix Extreme
Wednesday:  Pilates Extreme
Thursday:  Lower Fix Extreme
Friday:  Cardio Fix Extreme
Saturday:  Dirty 30 Fix Extreme
Sunday:  Yoga Fix Extreme

My wedding events are quickly approaching.  So it's time to focus and go!  Unveiling that winter body to bikini season can be a scary thing!  So that's why everything matters now!  Time to get ready for summer! You realize it's coming whether we want it to or not! Don't hide from it, embrace it now and lets get to work!

As always, if you're interested in joining.sign up here!

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Monday, February 23, 2015

Next Fitness Bootcamp STARTS March 2nd!

To say I'm EXCITED for the next Fitness Bootcamp would be an understatement. I am so ready for spring, shorts and all things WARM…and this bootcamp is going to get us closer :) And the best part, you'll be feeling really confident and happy by the time March 23rd rolls around.

The programs I am focusing THIS bootcamp on is the 21 Day Fix OR the 21 Day Fix EXTREME! They are both on promotional pricing this month and it's the best deal you'll ever find.

The promotion is on the Challenge Pack which consists of the workouts (a full 7 days worth of 'em!); the nutrition plan that tells you EXACTLY how all of it works; the portion control containers; 30 Days of Shakeology; 30 days of the club membership which allows access to more recipes, meal plans and support; and a BONUS workout because you've ordered through me (your coach!).

The first question I KNOW you're thinking is… why is this girl so excited about these programs and WHY do I need to buy it?

I'm a nutrition nerd. There. I said it. I'm a Registered Dietitian and preach healthy eating along with exercise…but healthy eating will always come first in my book. You will not reach your goals if you do not commit to them in the kitchen! These programs emphasize that. The portion control system helps you learn the correct sizes of food that you SHOULD be eating (yes, you can OVEREAT healthy food too). There is no drastic, crash diet to these programs. You are fueling your body so that you can accomplish the workouts. All foods fit…and that's the way I like to live my life. That's the way I want my team to live their life! Not in fear of "bad" foods but knowing they can eat what they want, as long as it fits into their daily eating.

On to the workouts…the workouts aren't easy. I've never gone through an entire one without modifying at least once. And I'm proud of that. That means that I'm pushing myself. So don't get discouraged if you think you're not in "workout" condition. The modifier will help you along the way. I DO suggest that if you're a beginner, you order the 21 Day Fix. These workouts are a little less intense and are a great introduction to plyometrics, strength training, pilates and even yoga! If you consider yourself advanced or have completed programs like Insanity, Insanity Max:30 or P90X… you should get the 21 Day Fix EXTREME. The workouts incorporate more weights and harder moves.

Finally, I'm excited because it WORKS. And here are some of the amazing before and afters of real people who took these pictures in their home…just like you will.

21 Day Fix Results

21 Day Fix Results

 21 Day Fix EXTREME Results

WHY do you need to buy it? I don't want to have to convince anyone to change their lifestyle if they're not ready. But I'm pretty sure a lot of you are ready. Do this for YOU. A lot of times people are stuck in this never ending cycle of starting over every Monday, only to fail by Wednesday. Or they commit and prep food and then LIFE HAPPENS and they come up with excuses to not follow through. Believe me, I've been there. Eventually you start to feel like you'll never be successful because you've failed so many times. But NOT THIS TIME! Not with me, not with this program and not with the support group that we have. You will do it. You will lose weight and get stronger. THAT'S why you need to do this. 

Our group will have the following features:
-Secure group, where nobody can see what you post except others in the group.
-Meal plans. My personal meal plan for the program, week by week, WITH a grocery list.
-Accountability. A "sweaty selfie" REQUIRED daily to show us that you got your body moving that day :)
-Support. Because I KNOW this is hard and life gets in the way. There's no greater feeling than someone cheering you on who is going through the same thing.
-Money TIPS. I'm no accountant or financial planner, but I have found a way to save money on the 21 Day Fix. I will share them with you!
-PRIZES! You'll all have Shakeology & a Shakeology cup which are usually my go-to prizes…so for this round, I'm upping my game. The WINNER (to be determined by me, based on activity in the group, encouraging others and posting a before/after story) will receive a 21 Day Fix (or 21 Day Fix EXTREME) zip up hoodie! The perfect item for spring :)

So there you have it, all the reasons I'm excited.  

Submit this application to get started!


Friday, February 20, 2015

My PreWorkout Routine

PreWorkout…everyone has their own routine. Here's mine:

If I'm working out in the morning:

  • Alarm goes of at 5:30am. Hit snooze 1x until 5:40am. Make Joe get up with me.
  • Head downstairs to where my pre-workout (Energy and Endurance) was already scooped out the night before. Add water, chug. 
  • Hit the restroom.
  • Change into my workout clothes.
  • Move the ottoman so there's enough space for Joe and I to workout.
  • Pop in the DVD of the day….right now, it's Insanity Max:30, but next week… 21 Day Fix EXTREME! So pumped.
  • Push Play!
Yep, it's really not that extreme. Working out at home allows me to be up and working out within 15 minutes. I only make it take that long so that my E&E can kick in! It gives me a pep in my step WITHOUT jitters, tingles or other side effects that I've experienced with other kinds. E&E is flavored Lemon-Lime with natural sweeteners. It tastes so good and not grossly sweet. (Click here if you want more info on all the different kinds of pre workouts on the market.)

Want to become a morning person? Read my tips here!

Working out at home > going to the gym, at least for me and my lifestyle!

Now, if I'm working out in the evening, it's a little different:
  • Leave work, drink 16oz of water with scoop of E&E on the way home 
  • Get home, pull out my laptop and do some checking in with my team. I'll usually put some FRIENDS on the tv, or turn on my PopFitness Pandora station :)
  • Prep what I can for dinner as I wait for Joe to get home
  • Once Joe gets home, we move that ottoman and push play
Again, nothing crazy. A pre-workout routine is whatever YOU have to do to get yourself motivated. I get motivated in the evening by checking in on my team! When I hear that they have had a success that day or pushed further than they ever had before, I get SO EXCITED and want to do just as well as they did. 

What motivates you to workout hard?


Thursday, February 19, 2015


Recently I was sent a pair of Vionic Venture Walking Shoes to help promote their February Walkabout! The shoes are made with Orthaheel Technology, a biomechanics orthotic footbed that naturally aligns your feet and can help relieve heel pain, back pain, knee pain…any pain caused by alignment issues!

These are totally NEEDED in my life. I'm on my feet all day for 9 hours. And when I work a sporting event, that day turns into a 12 hour day! I'm always complaining about foot pain, heel pain and eventually, back pain. The Black Venture shoe that I was sent looks great with my black work pants! I'm excited for to keep breaking them in :)

Anyway, back to the Walkabout! Vionic's annual Walkabout challenge started February 1st, 2015 (National Heart Health Month). The Walkabout encourages people to live a healthy lifestyle by walking everyday for 30 days (for as little as 30 minutes). The initiative is co-promoted by Vionic spokespeople Dr. Andrew Weil and celebrity trainer Juliet Kaska. 

This year, Vionic is partnering with SparkPeople, an online platform that helps users to reach their goals and lead healthier lives through free nutrition and fitness tools, expert created content and a vibrant, supportive community. SparkPeople has about 15.5 million lifetime members, many of whom lost weight and achieved better fitness through walking. Sparkpeople will host the Vionic Walkabout challenge through the month of April, at which point, users will be given the option to extend their SparkPeople memberships and continue on the journey to realizing their health and fitness goals.

As a participant you receive daily emails with motivation and healthy living info including recipes and wisdom from Dr. Weil and fitness moves from celebrity trainer Juliet Kaska. Also a a 3-month free subscription to Dr. Weil's Spontaneous Happiness and Vionic's Guide to Getting Active: Tips from the Experts!! 

There is also a walk to win aspect - daily prizes include shoes, cookbooks and more and the grand price is a trip to Napa Valley! The grand prize is based on social media participation. 

*I was provided these shoes for free; however, the thoughts expressed here are all my own!


Monday, February 16, 2015

Why I Use Shakeology: Supplement Series Part 3

If you haven’t had a chance yet, please check out Part 1 and Part 2 of the Supplement Series before jumping into My Shakeology Why. To summarize: Part 1 tackles the questions about WHO needs supplements and WHY; Part 2 helped identify and describe the categories of nutrients that are most commonly deficient in the American diet.

With so many products on the market, where can you find a reliable and trustworthy resource for a daily or occasional supplement?? (After all, even TODAY an article was released about companies cheating it's customers!)

Okay, this is gonna be a little lengthly, but that’s because it is SO important.

Personally, I have a series of questions that I ask myself when choosing supplements.

Is the product primarily made from high quality ingredients? Is the product made with NO artificial ingredients or fillers?  Is the product free of artificial sweeteners? Is the product manufactured by a company that stands on integrity and has a consistent reputation of creating quality products in the health, fitness and nutrition industry?

Why I choose Shakeology:

1. WHOLE FOODS: Finding a product that is made from whole foods or minimally processed foods is the first priority when I am choosing a supplement. In my personal research ofreviewing ingredients labels of the most popular supplements available on the market, Shakeology® always ranks #1 when it comes to filling this bill.

Why am I focused on whole foods as a source for my nutrition and supplements?
It’s simple, you can’t reengineer or redesign whole foods—try as many companies might. From a biological standpoint (how our body responds to what we take in), you can’t get the complete benefit of a supplement when it is not derived from whole foods. What you end up with is just pieces and parts of real food rather than the “complete matrix.”

Shakeology® ingredients include high-quality and potent foods, herbs, grasses and ingredients that are minimally processed to preserve the integrity of each ingredient. Minimal processing ensures the benefits are delivered in bioavailable ways.

Many “health’ shakes on the market today are soy based or sweetened with sucralose or high fructose corn syrup. Artificial sweeteners can actually increase insulin, increase carb cravings and inhibit weight loss.  Shakeology® does not contain soy, artificial colors, or sweeteners.

2. PROTEIN: High quality protein is made up of the essential amino acids needed to build and repair lean muscle, improve the condition of skin and hair, and helps reduce cravings.
Shakeology® contains a protein blend that includes whey, sacha inch, chia, flax, quinoa, amaranth and pea. Vegan formulas are also available.

3. VITAMINS and MINERALS: While the majority of the vitamins and minerals in Shakeology come for the whole food sources (“nutrition right off the vine,” as the product creator would say), the product then goes one step further. Shakeology backs up those whole food nutrients with an additional well-balanced vitamin/mineral profile. I like to think of it as insurance on the nutrient insurance. Why is this extra bit necessary? Daren wanted to protect against the fluctuating nutrition profile of crops.
Shakeology contains 13 of the essential vitamins and 10 of the essential minerals needed for proper body function.

4. ENZYMES: Enzymes are vital to optimal health. Enzymes are made from amino acids and are the fuel for the chemical reactions of every single process in the entire body including: digestion, absorption of the nutrients we eat, and the creation of new cells in our bodies.

Why do most people require enzyme supplementation? 
Two reasons. For one, enzymes are only present in the last few days before a food is ripened. Secondly, enzymes are killed during the cooking process. Unless you are growing your own food and eating it raw, the addition of enzymes is critical.
Shakeology contains 7 necessary digestive enzymes.

5. PRE-and PRO-BIOTICS: The proper balance of good intestinal bacteria (probiotics) helps our bodies to digest and absorb the carbs and sugars that we eat. Our body can produce its own probiotics if we feed it prebiotics but many of us eat in a way that creates a great environment for unhealthy bacteria to survive and thrive. Result? Candida, fibromylagia, and mental/emotional fatigue.
Shakeology contains Yacon root, a pre-biotic that creates a healthy environment that allows the creation of healthy probiotics.

6. PHYTONUTRIENTS AND ADAPTOGEN HERBS: Phytochemicals are non-nutritive chemicals found in plants that have been shown to protect us from disease. Adaptogens protect the body from stress, support endocrine and hormone balance, contribute to a strong immune system, and support brain function to help promote alert thinking and a positive mood.
Shakeology contains a blend of supergreens and phytonutrients, including mooring, chlorella, spiraling, spinach and kale.

7. SUSTAINABLE: When Darin Olien set out to create Shakeology, he put an emphasis not only on resourcing high quality ingredients that he could find but on resourcing the highest quality ingredients that would also support Fair Trade. The 70+ whole food ingredients in Shakeology are resourced from around the world. In other words When you choose to make Shakeology® a part of your daily nutrition you are also helping create jobs for and train farmers in sustainable cultivation practices so our environment is protected and the risk of deforestation is reduced. How cool is that?

So what does this mean to all of us back in the US and Canada?
1 serving of Shakeology is equal to 5 plates of salad plus all the vitamins you need daily. Who has the time or desire to eat 5 plates of salad each day? Not to mention the cost!

Speaking of cost, what would you expect to pay for a healthy meal? If you consider a value meal from a fast food restaurant costs at least $3-7, would you expect to pay more? You certainly would not expect to pay less! Surprisingly, Shakeology is on the low end of that price range.

Bottom Line: For me, Shakeology takes the guesswork out of it all. Even with my obsession over nutrition, I still can’t manage to get it right every day of every meal. Shakeology gives me that dense nutrient insurance in one delicious shake a day, rather than a collection of pills and powders.

If you would like more information on Shakeology, just CONTACT ME.

There are a lot of products on the market claiming to do great things. A lot of comparison and finger pointing and claims of “my shake is better than your shake.” The best suggestion I can offer is to choose a product and put it up against the questions I shared in the beginning of this article. From there you will be on the trail to finding a product that fits your needs based on your current habits, fitness level and future goals.

*Getting your nutrition and supplement right is a very individual process. The best resource is always to work personally with a Registered Dietitian. While I AM a Registered Dietitian, unless we consult IN PERSON please do not consider my blog as a “prescription” for you. This is simply what has worked for me. I would LOVE to talk to you one the phone, via Skype or in person though!

After personally using Shakeology® for 2 years, I chose to distribute the product so I could have a nutrition solution for those clients I coach. Please CONTACT ME if you would like to learn how to make Shakeology a part of your daily dose of dense nutrition.


6 Essential Supplements: Supplement Series Part 2

Part 1 of this Supplement Series helped define who needs to supplement and more importantly, WHY. This section will help identify the Top Six Supplements that the Post-Grad Athlete might consider to create a nutrition “insurance policy” to cover the losses of nutrients found in even the most nutrient dense super foods.

There are 6 areas where most people fall short when it comes to nutrition. Even the most conscientious healthy eater will have good days and bad days. If you haven’t figured it out by now, the majority of Americans are falling terribly short on the bad days and even the good days are marginal.

If you fall in one of those categories (I know I do), then consider adding one or more of the following supplements on your bad days or daily as a nutrition “insurance” on your good days. Working in Athletics, you might think I’m surrounded by healthy food—but NOPE! I’m mostly surrounded by deep fried foods, hamburgers and high fat dinners that people who attend sporting events want to eat. Even the best healthy eating plan can come crashing down if I’m not well prepared before a game. So to keep my body running at peak performance, I rely on some supplements.

The following are what I consider essential!

  1. Protein: While lean meats or plant based proteins are best, a high quality protein supplement is a real time saver for the busy post-grad. The average woman needs 20-30 grams of protein and men should get about 40 grams. I know I fall short almost every day because I don’t have time to have chicken or eggs with every meal (my go-to’s). Soy based products are off of my list as well, because I’m at high risk for developing estrogen-based breast cancer (soy has estrogen in it and can increase a woman’s blood value by a lot). What’s left? A protein supplement that is NOT soy based.
  2. Fish Oil: Our body functions best with a diet that consists of a 1:1 Omega 6:Omega3 balance. Seafood, wild game and some plants have a high Omega 3 profile. Because the SAD (Standard American Diet) includes high intake of corn/corn oil, soybeans/vegetable oil and factory farmed meat and poultry, most people end up with a 16:1 Omega 6:Omega 3 ratio. It’s no wonder so many people suffer from inflammation, heart disease and poor metabolism. Omega 3 fats also keep our cell membranes fluid, which is critical for brain function. All of these reasons make Fish Oil an essential supplement.
  3. Greens Supplement: You should be eating 5 or 6 cups of fruits and vegetables a day to meet BASIC nutrient needs. Falling short? A greens supplement will help fill in the gap.
  4. Multivitamin: Most people are at least marginally deficient in several micronutrients. A multivitamin is a no-brainer.
  5. Protein+Carbohydrate Recovery Drink: If you are involved in high intensity exercise (a gym rat for at least an hour, or a HIIT workout, or PLYO) your body will recover faster and improve athletic performance when you use a recovery drink after those workouts. It will replenish glycogen, decrease breakdown of muscle and increase protein synthesis. In other words—it will make you feel better in less time after you workout, it will preserve the muscle that you do have and help create more.
  6. Branched-Chain Amino Acids (BCAAs): BCAAs are also recommended during workouts when fat loss/muscle preservation is the goal. If you’re interested in losing FAT, opt for the BCAA’s instead of a recovery drink.

So, at first glance this list might be a little overwhelming. When you break it down, its actually just filling the gaps that are meant to be provided from a diet rich in nutrient dense whole foods. A diet that is increasingly difficult to create in today’s busy over-processed world.

In Part 3, I’ll share a product that I personally use (and why) as well as some other product recommendations from myself (Registered Dietitian).

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